Help need a weight training routine

ltdavisno1

Been out for 7 weeks due to health reasons lost half a stone need motivation and a new training program for 4 days a week at gym. Free weight and machine if anyone has a program please post need advice bad to give me that kick up the *kitten*

Furtado2

Google is your best friend. There are plenty of programs to start up. Start SL 5x5. What's your goal at the gym? Bulk? Cut? Do some research and you'll definitely find a program for you.

ltdavisno1

Thanks a lot I need to bulk so I will use google as my gym bible

SarahPeters3

Mens fitness or bodybuilding.Com has decent programs to start with and get ideas off of and go from there and modify it with what lifts you like to do but they are good for creating structure atleast

xbowhunter

Strong lifts 5x5 is working well for me. Simple yet very effective;;;

jemhh

ltdavisno1 wrote: »

Been out for 7 weeks due to health reasons lost half a stone need motivation and a new training program for 4 days a week at gym. Free weight and machine if anyone has a program please post need advice bad to give me that kick up the *kitten*

Here is a list of programs. There are many more but this gives you a good variety of rep ranges, 3 vs 4 day programs, barbell and dumbbell programs, and even one very basic machine-based program:

* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

ltdavisno1

Thanks a lot I will have a look now

King_Spicy

If thats him in his profile pic, he already looks pretty darn hunky. I'd say he doesn't need a beginner program if he has only been off the weights for 7 weeks.

jemhh

xSPICYx wrote: »

If thats him in his profile pic, he already looks pretty darn hunky. I'd say he doesn't need a beginner program if he has only been off the weights for 7 weeks.

Not sure who you're talking to but there are several programs on the list above that are for non-beginners.

kuftae

I like push/ pull/ legs routines. These types of routines allow you a beginner/ intermediate a good split between developing strength and hypertrophy. So basically, you'll get jak n tan as well as strong-- though not as strong as you'd get doing strong lifts or not as jak'd as you'd get doing a brosplit.

Copy and pasted an average ppl routine below.


PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

jemhh

kuftae wrote: »

I like push/ pull/ legs routines. These types of routines allow you a beginner/ intermediate a good split between developing strength and hypertrophy. So basically, you'll get jak n tan as well as strong-- though not as strong as you'd get doing strong lifts or not as jak'd as you'd get doing a brosplit.

Copy and pasted an average ppl routine below.


PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

Thank you for posting this. I read people say that they do PPL routines all the time but I've never found a named routine/program online. By that I mean, I don't ever see anybody say "I run XYZ's PPL" the way you see "I run Wendler 531" or "I do Strong Curves."

DanSTL82

Stronglifts 5x5. There's an app for it.

cgvet37

Chest/Triceps

Flat bench 4x10
Incline dumbbell press 4x10
High cable fly 4x10
Box push-ups 4x10

Skull crusher 4x10
V-rope pull down 4x10
Underhand cable tricep extension 4x10
Seated dips 4x10

Back/Biceps

Lat pull down 4x10
Cable row 4x10
Pull-ups 4x10 (assisted, if you have access to a machine) if not T-bar rows
Back extension 4x10

Dumbbell/barbell curl 4x10
Hammer curl 4x10
Close grip pull down 4x10
Cable concentration curl 4x10

Shoulders/Legs

Squats/Leg press 4x10
Leg curl 4x10
Leg extension 4x10
Hip abducter 4x10
Box jump 4x10

Military press 4x10
Side lateral raise (dumbbell or cable) 4x10
Underhand front lateral raise 4x10
Cable cross over/bent over lateral raise 4x10

ltdavisno1

Cheers that really helpful